If your wrists feel weak, taking part in a floor-based movement (or fitness) class will probably be a frustrating experience. Even in beginner-level classes, you are likely to find many positions that require you to place some bodyweight through your hands, like:
Table (all fours) and cat-cow
Downward dog and upward dog
Plank and push-up
If you have trouble holding (or starting in) any of these positions, you are presented with limited options to make things more manageable:
Skip it
Spend less time there and/or
Bend your knees/place your knees down on the floor
All of these options are valid. They might suit you and what you are trying to achieve perfectly well, and they could be very appropriate ways to keep your body moving while coping with a flare-up, or accommodating an injury. They are not options to be scoffed at, or to make you feel less than.
However (really just a nice way to avoid saying ‘but’), if these are your limited options simply because you don't know what else you could try, keep reading.
This blog series is going to give you some extra and alternative options to consider.
Part 1: Mobilise (scroll down)
Part 2: Strengthen
Part 3: Adapt (coming soon)
Are your wrists capable of more movement?
Let’s start with what seems to be the ‘easiest’ position: table (all fours).
Table may look easy (or leave you feeling like it should be easy), but it’s only accessible if 1) you can get to the floor and 2) your wrists feel capable of moving enough to place your palms flat on the floor.
So – for now – we’re going to leave the floor out of the equation and focus on the movement of your fingers, hands, and wrists.
You can try these simple movements wherever and whenever you and your wrists feel like it: in the shower, at your desk, in class, on the train, standing in line. You can test them out in many different positions like: standing, sitting, kneeling, and lying down.
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Wrist circles, air push-ups, and finger wiggles
These will get your wrists moving: no stress, few rules, all the feels.
Eye-spy a book!
Shout out to my fellow nerds. TW: Speccy(-Becci)-four-eyes.
Two wrist-focused stretches
There is an option for you to make use of a wall in this one.
Some answers to your questions
How can I fit these into my yoga and movement class? Will I look like I’m copping out?
If your wrists feel like they need more time to warm-up, try these movements before class and see if they help. During the class, perhaps you can try adding these movements between (or in place of) the things that feel too challenging, or too sore for your wrists (right now).
They are legit movements to practice in their own right, so you don’t need to do more, or feel like you’re copping out. If you’ve committed your free time to moving your body, it’s probably because you want to look after it and do something good for yourself. Why waste your time doing something that limits your physical movement, or forces you to put a brave face on, struggle through, and pretend it all feels fine? It doesn’t matter what you look like if you know that you are making the right choices for yourself in that moment.
Do I need to do these in a set order? How many times?
You do not have to do these in a specific order, for a set amount of repetitions, or a set amount of time. You do not have to do them all. Pick one, try it out, and see what happens. Then stick with the one(s) you like and/or feel to be the most helpful, drop the rest. Maybe none of them work for you, that’s fine: perhaps you will discover some new movements of your own!
How should it feel? Am I doing it right?
These might feel a bit ‘crunchy’ and not totally comfortable, especially to begin with. Do a little, see how your body responds, maybe do a little more, or less. You’d have to put in sooooo much effort to go wrong: are you swinging from a lampshade while your neighbour pulls your thumbs backwards? No? Ok then, you’re probably good.
When can I progress to strengthening?
These are just simple ways to get you moving your wrists more often, not things you need to ‘perfect’. You don’t have to wait: you can start adding in some strength-building exercises now.
Is your question unanswered? Leave a comment below, or send me an email.